Most of the time, it is difficult to resist the temptation to turn side to side in front of the mirror and notice whether you have put on weight recently. Have you ever done that and thought how you have been this fat? If your belly fat is making you have the worst nightmares of your life, especially when you have a wedding or another special occasion coming up, stop worrying. You can learn how to shrink your waist and look awesome again. Let's find out more about it.
Healthy Diet to Shrink Your Waist
Enjoy a Healthy Breakfast
Your breakfast is the first meal of the day, so it provides you with energy and helps stimulate your metabolism to burn some calories. A healthy breakfast is important because it keeps you full for long and prevents hunger pangs. You can have wholegrain cereals and breads for breakfast. High-vitamin fruits and protein-rich eggs work great in the morning. A fruit smoothie and a cereal bar may also serve as a good first meal of the day. Remember to have a glass of water before your breakfast – it makes you feel full and keeps you from overeating.
Eat Smaller Meals More Frequently
Instead of having three large meals, it is a much better idea to eat smaller meals more frequently throughout the day. It keeps you from overeating and helps boost your metabolism. With healthy metabolism, you are likely to burn more calories throughout the day, which will have an impact on your waist.
Include Healthy Fats in Your Diet
When you avoid fat and take dieting very seriously, you end up making things worse. You will be overeating once you have the food in front of you. Moreover, it is important to have healthy fats in your diet because they help lower cholesterol and prevent other problems. Include nuts, avocados, soybeans, and seeds in your diet to get monounsaturated fats that work to reduce belly fat. You should also include some rich sources of omega3 fatty acids in your diet – some nice options are salmon, mackerel, canola oil, walnuts, herrings, and tofu. Just ensure you avoid trans fats (found in crackers, margarine, cookies, etc) because they will increase belly fats.
Increase Your Fiber Intake
No healthy diet is complete without fiber – it normalizes bowel movements and prevents blockages and bloating. Eating fiber-rich food helps keep you full for long, which lowers the risk of overeating. Most fiber-rich foods are also low in calories, so you can always have more of them in your diet. Be sure to get fiber from a variety of sources – barley, oats, apples, peas, beans, and citrus fruits are great sources of soluble fibers, whereas wheat bran, beans, nuts, and green veggies are rich in insoluble fiber. Soluble fiber helps lower insulin levels, which helps control your appetite and accelerate the burning of belly fat. Be sure to drink plenty of water when you increase your fiber intake.
Stay Away from Processed Foods
When learning how to shrink your waist, be sure to exclude processed foods from your diet. Even when you do everything right but continue to have processed foods, it becomes impossible to lose belly fat. The reason is that processed foods are extremely high in starch and sugar content. Avoid products marked as "non-fat", such as breads, cheeses, yogurts, etc.because they usually have empty carbs and extra sugar. Moreover, it is important to avoid processed foods rich in sodium – the list includes most frozen goods and ready-meals. They encourage water retention and make you look bloated and fat.
Exercises to Shrink Your Waist
Stand in an upright position. With your feet hip-width apart and turning out slightly, grab a 3-pound dumbbell in each hand and start bending your knees. Be sure to keep your upper body straight while going down. Ensure that your knees never go beyond your second toes.
Get on all fours and keep your knees hip-distance apart. Grab a 3-pound dumbbell in your left hand. Slowly, raise your right leg out and back until it makes a straight line with your torso. While raising your right leg, be sure to lift your left arm up as well. Hold this position for a few seconds and then slowly return to your starting position. Keep your weight centered to help train your core. Do 20 reps, then switch sides and repeat.
With your feet hip-width apart, keep your left foot in front of your right foot. Grab a dumbbell in each hand and let your arms hang by your sides. Slowly drop your back knee and bend your front knee until your back knee is about to touch the floor. Be sure to bend your arms and lift them up until your elbows are aligned with your shoulders. Maintain this position for a few seconds and then return to your starting position. Do 20 reps on each side.
T-Balance with Arm Raise
Stand in a relaxed position with your arms hanging by your sides. Grab a dumbbell in each hand and tilt forward at the waist. While tilting, be sure to lift your left leg behind you until your upper body and leg are parallel to the floor. Hold for a few seconds. Then, raise your arms out to your sides until your elbows are in line with your shoulders. Again, hold this position for a few seconds. Return to your starting position and do 6 reps on each side.
How to Shrink Your Waist by Dressing Right
Get a waist-cinching belt to help maintain a right posture and keep your waist nipped in the middle.
Go for A-line dresses. They work because they are tight at the hips but flare out towards the hem. This helps make your waist look smaller.
Do not wear low-rise jeans. You are not going to look good in these, even when you have a little extra weight around your belly. Avoid them to prevent that "muffin top" effect, which can kill your looks.
Buy body-shaping undergarments and wear them often to look and feel slimmer.